Comparing Nutrients in 7 ounces Cookies, oatmeal, with raisins VS Cookies, oatmeal, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Cookies, oatmeal, dry mix	6%	37%	57%

Macro Nutrients

	Cookies, oatmeal, with raisins	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Energy	30% 875kcal	31.6% 917kcal	2900kcal per day for Men 19-50 years
Fat	32.2% 31.3g	39.3% 38g	97g per day for Men 19-50 years
Saturated Fat	33.7% 10.8g	29.5% 9.44g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	62.2% 10.6g	31% 5.27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	103% 134g	130g per day for Men 19-50 years
Sugars	91% 65.8g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	23% 16.6g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 11.7g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	NA	38g per day for Men 19-50 years
Protein	20.8% 11.6g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.5% 0.56mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.4% 69.5μg	25% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	44% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	57% 4.56mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	106% 2.44mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.3% 226mg	46.2% 323mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	42.6% 639mg	62.6% 939mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, with raisins VS Cookies, oatmeal, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, oatmeal, with raisins versus 7 oz of Cookies, oatmeal, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, oatmeal, with raisins vs Cookies, oatmeal, dry mix:

• 7 ounces of Cookies, oatmeal, with raisins have 2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cookies, oatmeal, dry mix.
• While 7 oz of Cookies, oatmeal, dry mix contain 1.4 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Cookies, oatmeal, dry mix provide similar amounts of Vitamin B5 per seven ounces.

Comparing minerals per 7 ounces for Cookies, oatmeal, with raisins vs Cookies, oatmeal, dry mix:

• 7 ounces of Cookies, oatmeal, with raisins have 1.3 times more Potassium than Cookies, oatmeal, dry mix.
• While 7 oz of Cookies, oatmeal, dry mix contain 1.4 times more Copper, 1.4 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Selenium and 1.5 times more Sodium than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Cookies, oatmeal, dry mix contain similar levels of Calcium, Iron and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, oatmeal, with raisins have 5.5 times more Omega 3 and 2 times more Omega 6 than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, with raisins and Cookies, oatmeal, dry mix offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per seven ounces.